Had a good time here, definitely like leaving a bit earlier so I can get to bed at my regular time.
- Dodgeball: 55 minutes
July 23, 2017
July 10, 2017 Sprinting
I really went hard on all 6 of these, trying to get that top-gear back.
- 100m: 6
July 8, 2017 Full Body
Good session...got 405 double overhand deadlifting. I was really exhausted after this session...This is why I don't pair front squats & deadlifts on the same day. Just brutal. But I didn't want to skip deadlifting this week, after taking Thursday off. My hamstrings were done by 460 though.
- Front Squats: 225*1 250*1 275*1 300*1
- BB DL: 315*1 365*1, 405*1, 445*1 460*1
- HPS: 135*3, 3, 3 3 (60 second hold at top last 3 sets, final rep)
- BB INcline: 185*5 205*5 ( 225*1,1,1 205*1,1 cluster)
- LM Unilateral Rows: 180*3 180*3 160*3
- DB Farmers: 120*6, 40 exhausted
July 7, 2017 Sprinting
Need to shift around my schedule this week; sprinting today, gym tomorrow, Sunday off. Worked on start times here.
- 60m: 6
- Total: 360m
July 4, 2017 Sprinting
Blah, horrible starts probably lost .5 on the first and .3 on the 2nd there. Need to work on that a bit. It was nice to get out here mid-day though, since it's the 4th and I have the day off.
- 110m: 2
- 100m: 12.44 12.25, 1, 1
July 2, 2017 Full Body
Went max-effort on sprints yesterday so legs were dead here...did some leg curls before squatting to try and get the blood flowing, not sure it made much difference.
- Lying Leg Curls: 70*8 90*8 110*8
- Squats: 315*1 340*1 360*1
- Front Squats: 250*1,1,1,1,1
- BB Incline: 210*5 225*3,3,3 185*10
- BB Rows: 225*5 250*5 275*3
- BB Press: 135*4 145*2 toast
- Waiter Walks: 70*83
- FS WSARC: 45*7 47.5*5
July 20, 2017
July 1, 2017 Sprinting
Went max-effort here on the 100s...I've been going at like 85-90 maybe this whole season because of the slow start. I need to re-train that top gear, and starting here. Also, welcome back broad jumps, you've been missed. Mainly because the sandpit has been damp so the sand is like concrete when I land. It was nice and dry today though.
- 110m: 3
- 100m: 4
- Total: 730m
- Broad Jump: 9' 1", 9' 4", 10' 1", 10' 2", 9' 7", 9' 11"
June 29, 2017 Full Body
I really love guillotine pressing...something primal about pushing a bar off your throat. Also, did a ton of clustered reps on benching today, was really feeling it.
- BB DL: 315*1 405*1 435*1 455*1 475*1
- HPS: 95*5 115*3 135*1 145*1-30 second hold
- BB Flat: 225*3 255*1,1,1,1,1,1 225*1,1,1,1 (all one cluster)
- Guillotine Press: 185*4,3
- DB Reverse Hypers: 120*5
- 1.5 Sternum Pullups: 4,3,2 toast.
- Suitcase Carries: 95*100
- Ab Wheel: 10, 10
July 10, 2017
June 27, 2017 Sprinting
So the most severe thunderstorm this summer was closing in all around us...looked like it was going to miss us, then right as I was about to start the skies opened. Absolute sheets of rain coming down, 40 mph wind...freezing. I did an extra 200 just for spite. One of the funnest times I've had at the track actually, the other groups/people there were having a blast too. Really fun
- 200m: 4
- Total: 800m
June 25, 2017 Full Body
Really stiff, that session on Thursday when I was dehydrated really drained me...getting a quick session in before the beach here.
- Squats: 315*1 345*1 345*1 365*1
- Front Squats: 225*1 245*1 265*1
- BB Incline: 205*3 225*2,2,2,2,2 cluster
- BB ROws: 225*5 245*5 265*5 cluster (all 3 sets)
- Pull-Throughs: 150*10
- BB Overhead Press Walk: 90*140,140 (cluster)
- FS Paloffs: 45*10
June 22, 2017 Full Body
I was really dehydrated for this one, combination of last couple days, some extra caffeine today, and the weather conspired to sap me pretty bad here.
- BB DL: 405*1 435*5 450*3 460*1 475*1
- Bench Press: 225*3 250*3 265*1 275*1 285*1
- Guillotine Press: 225*1,1
- LM unilateral Rows: 135*5 160*5 160*4
- DB Farmers: 120*80, 74
- WSARC: 40*7 45*6
June 20, 2017 Sprinting
The 400 was pretty slow, was just doing it mainly to get a feel for pacing on them...still toying with adding them in..I'm miserable doing them though.
- 200: 2
- 400: 1
- 110: 2
- Total: 840
July 6, 2017
June 14, 2017 Full Body
Not a bad session, again featuring clusters more here to pick up the density a bit.
- Deadlift: 315*1 405*1 445*1 470*1
- HPS: 95*5 115*5 125*3 135*3 145*1
- Bench Press: 225*3 250*2,1,1,1,1 cluster
- Guillotine Press: 205*2,2,1 cluster
- LM Rows: 180*5 225*5 250*5 275*3
- Farmers Walks: 120*85, 75
- FS WSARC: 35*10 40*6
June 10, 2017 Full Body
This was a quick session after the beach, not bad all things considered.
- Squats: 315*1 345*1 365*1 375*1
- BB Incline: 225*1 235*1 245*1 225*1,1,1,1,1 cluster
- BB Rows: 225*5 250*3 270*2 300*1
- Suitcase Carries: 90*72
- Dead Bugs: 10, 10
June 8, 2017 Full Body
Did this one for speed, got it all in at 49 minutes...was exhausted after.
- Deadlift: 405*1 425*1 445*1 455*1 475*1
- HPS: 95*5 115*5 125*% 135*3
- BB Flat: 185*5 225*5 245*3 255*1,1,1,1 cluster
- GUillotine Press: 205*2,2,2,2
- Sternum Pullups: 9,5,4 shot.
- DB Reverse Hypers: 120*5,5
- DB Press Walk: 60*55, 48 really shot.
- Dead Bugs: 10, 10
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